CrossFit Ballwin – CrossFit

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Welcome back, Morgan.

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

:30 Seconds

PVC Pass Throughs

Air Squats

PVC Pass Throughs

Knuckle Drags

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose – 1 Minute

Wrist Stretch – 1 Minute

Strength & Skill

Pull-Ups:

1. Feet Together, Legs Long

2. Head Neutral

Handstand Push-Ups:

1. Tripod

2. Knees to Chest

Power Snatch:

1. Punch Hard

2. Arms Long

Metcon

Choose a weight on the barbell that could be cycled for 20+ repetitions when fresh.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

55 Cal Bike

55 Handstand Push-ups